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Workout_Nutrition_Plan

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hamzakabb2004
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11 views

Workout_Nutrition_Plan

Uploaded by

hamzakabb2004
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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5-Day Workout & Nutrition Plan

Calories & Macros


- Calories: 2,000-2,300 kcal/day
- Protein: 130-175g per day
- Carbs: Moderate (mostly from whole foods like rice, oats, potatoes)
- Fats: Healthy sources (avocado, nuts, olive oil)

Workout Split (5 Days Per Week)


Day 1: Upper Body (Push - Chest, Shoulders, Triceps)
- Bench Press - 4x8
- Shoulder Press - 4x8
- Dips (or Close-Grip Bench) - 4x10
- Lateral Raises - 3x12
- Triceps Rope Pushdown - 3x12
- Core: Hanging Leg Raises - 3x30 sec

Day 2: Lower Body (Strength & Fat Loss)


- Squats - 4x8
- Romanian Deadlifts - 4x10
- Bulgarian Split Squats - 3x12 per leg
- Step-Ups - 3x12 per leg
- Calf Raises - 4x15
- HIIT: 15-20 min Sprints or Jump Rope

Day 3: Upper Body (Pull - Back & Biceps)


- Pull-Ups (or Lat Pulldown) - 4x8
- Barbell Rows - 4x10
- Face Pulls - 3x12
- Hammer Curls - 3x12
- Biceps Curls - 3x12
- Core: Cable Twists - 3x15 per side

Day 4: Lower Body + Cardio (Fat Loss Focus)


- Deadlifts - 4x8
- Lunges - 3x12 per leg
- Glute Bridges - 3x12
- Hip Thrusts - 3x12
- Calf Raises - 3x15
- Incline Walking: 30-40 min
Day 5: Full Upper Body (Strength & Size)
- Incline Bench Press - 4x8
- Pull-Ups (Weighted if possible) - 4x8
- Shoulder Press - 3x10
- Barbell Rows - 3x10
- Face Pulls - 3x12
- Biceps & Triceps Superset - 3x12 each
- Core: Planks - 3x30 sec

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